As health and wellness consciousness has risen to new heights following the global pandemic, the wellness economy has now increased its global market value to approximately $4.4 trillion.
Interestingly, search volumes for “superfoods” have peaked in 2023, soaring by 123 percent in the first quarter. But with this meteoric rise, comes “fauxperts” and influencers looking to push the latest fads to consumers, which may or may not be backed by the latest health advice.
With this in mind, the brain health experts at Brainworks Neurotherapy sought to debunk trending “brain foods” on TikTok and offer their recommendations on the foods we should actually incorporate into our diets to reap the brain benefits.
Avocados
Avocados have soared in popularity amongst the Gen Z demographic and are now a frequent addition to breakfast menus. The “superfood” has garnered substantial attention on TikTok (9.2 billion views), with some users claiming avocado consumption can support brain health, attributed to the substantial vitamin E content of the fruit.
When asked if we should believe these claims, registered nutritional therapist at Nutrable, Caroline Hind, agreed that there are health benefits to consuming avocados, but there are more everyday food items you can add to your diet that will have the same results.
“It is true, but avocado isn’t essential for brain health,” says Hind. “Eating a variety of nuts, seeds, and green vegetables can meet the body’s vitamin E needs and also provide the brain-supporting B vitamins that are also found in avocado.”
Matcha
Matcha, a finely ground powder variant of green tea, has soared in popularity on TikTok (6.4 billion views) with users often sharing videos of iced or hot matcha latte recipes.
Some users claim that due to matcha containing L-theanine, an amino acid that has been shown to relieve stress, improve mood, and help regulate sleeping patterns, matcha may have more brain benefits than simply drinking green tea.
James Roy, brain health expert from Brainworks Neurotherapy, comments on the reported “brain benefits” of drinking matcha. “While both matcha and regular green tea offer health benefits, matcha may have a slight edge due to its higher concentration of certain compounds and the fact that you consume the entire tea leaf,” he says. “The combination of L-theanine and caffeine in matcha has been shown to have positive effects on brain function. However, the differences between matcha and green tea are not dramatic. Regular green tea offers many of the same cognitive benefits due to its rich content of antioxidants, L-theanine, and caffeine, without the potential cost and preparation complexities associated with matcha.
Açaí
Rumored to be packed with antioxidants and anti-inflammatory compounds, açaí berries have become increasingly popular, with many flocking to TikTok to share their açaí bowls, a blended variation of the fruit, often topped with nut butters, other fruits, and granola. With 2.2 billion views on the platform, some users claim that açaí berries may protect the brain from neurodegenerative diseases and help to improve memory.
“Berry pigments, or flavonoids, that give them their brilliant hues help improve memory and delay memory decline by two to three years,” says Roy. “Two servings of blueberries per week will keep your flavonoid levels up.”
The specific brain benefits of açaí berries are the subject of ongoing research, and claims about their cognitive effects should be approached with caution. While açaí berries are rich in antioxidants, which are known to have potential neuroprotective properties, there is limited direct evidence to conclusively support claims of significant cognitive benefits from consuming açaí berries specifically.
Hind says she recognized the exotic berry as a beneficiary to our health but notes that these same advantages can be found in alternative, cheaper, and more readily available fruits. “When it comes to açaí, other darkly colored berries can provide similar brain-boosting benefits,” she says. “Eating some blueberries, blackberries, blackcurrants, and raspberries every day is a good strategy if these more exotic berries are not available.”
The Best Foods For Brain Health
When it comes to the foods that we should incorporate into our diets to reap the brain benefits, “trendy” superfoods from TikTok may not be the best place to get the vitamins and nutrients that our brains need to thrive.
Here are Roy’s recommendations for ultimate brain health:
- Green, leafy vegetables. Leafy greens, such as kale, spinach, collards, and broccoli, are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene, which help keep you sharp and slow cognitive decline.
- Fatty fish. Fatty fish are excellent sources of omega-3 fatty acids, which helps keep Alzheimer’s disease at bay. Try to eat some salmon, cod, or canned light tuna at least twice per week. If you’re not a fan of fish, an omega-3 supplement is a good substitute.
- Berries. Berry pigments (flavonoids) that give them their brilliant hues help improve memory and delay memory decline. Two servings of blueberries per week will keep your flavonoid levels up.
- Tea and coffee. Caffeine offers more than just a short-term concentration boost. It also promotes alertness over the long-term and helps solidify new memories. As with most things too much can be harmful, but a cup or two in the morning can be helpful.
- Walnuts. Nuts are excellent sources of protein and healthy fats, and one type of nut might also improve memory. Walnuts are high in a type of omega-3 fatty acid called alpha-linolenic acid (ALA), which is good for both the heart and brain.
